6 changes you can make in your bedroom to sleep better –

Several factors and customs can interfere with the quality of a person’s sleep. But the environment where we sleep also matters – and a lot! Details such as lighting, the material of the sheets and even the color of the walls influence the period of nocturnal rest. If you think something is not right in your corner, keep an eye on these tips:

1. Paint the room neutral colors

That pink or purple wall in your bedroom may be beautiful, but it is not the best option for those looking for restful sleep. According to the National Sleep Foundation, in the United States, the tones that stimulate relaxation are blue and other more neutral ones, such as gray. Studies have already shown that people whose bedrooms are these colors sleep longer than those who spend the night in mega-colored places. The explanation is that neutral and bluish tones calm down, lowering blood pressure and heart rate. The result? A deep and peaceful sleep.

2. Keep the light low

Turning off the bedroom light immediately before going to sleep or fiddling with your cell phone until you close your eyes are contraindicated if you want to have a good night’s rest. It’s just that excessive lighting causes distraction and prevents sleep from coming. The orientation, therefore, is to turn off all electronic devices and keep only a low light – such as a table lamp or even a candle – 30 to 60 minutes before going to bed.

Also read: 3 steps to relax and sleep better

3. Bet on curtains

And even better if they are the type blackoutwhich blocks any ray of light that tries to enter your room to wake you up.

4. Change the sheets

If your bedding is made of synthetic materials, keep an eye out: they could be irritating your skin or even overheating your bed. That’s why the softer 100% cotton options are indicated.

Plus: 15 Foods That Help You Sleep

5. Reposition your alarm

According to the National Sleep Foundation, listening to the clock tick-tock can increase your stress level, which only prevents sleep from coming. It is best to place the device where you cannot see or hear it from your bed.

6. Renew the pillow

Over time, the accessory you rest your head on to sleep loses its firmness (and even becomes unhygienic!), and the wrong positioning of the neck makes sleeping at night uncomfortable – not to mention it can cause a lot of problems of posture. If you think your pillow has passed its expiration date, it’s time to change it for a new one!